Warm Up: 15 Burpees
Then 3 Rounds Of:
20 seconds Static or Rocking Hollows
30 seconds Dead Hang
5 Pull Ups OR Jumping Pull Ups with 2 sec hold at the top and 2 seconds on the way down of each rep!
Strength: Pull Ups 5-5-5-5.
*Follow each set with 10 R + 10 L Bent Over Row AHAP. Build to a heavy set of 5 on the pull ups.
Beginners: Pull Up Progression.
WOD: 10 minutes AMRAP Of:
12 Ring Dips (Beginners: Box Dips on DBs/Bar Dips/HR Push Ups)
10 OHS @50/35kg